CrossFit Inventive – CrossFit

Warm-up

Puppy Dog Pose 60 sec

Twisted Cross 30 e/s

Spiderman Lunge Hold 30 e/s

Calf Stretch 30 e/s

30 Calf Pumps

———–

Activation

P1:

Mod pace on Machine

P2:

5 Scap Pulls

5 Kipping Swings

5 Strict Pull-ups

5 Frog Hops

(Swap)

——–

P1:

Mod pace Machine

P2:

5 Burpee BJ’s

2 Burpee BMUPS’s/Push-up-Burpee Pull-ups

(Swap)

Metcon (Time)

Teams of 2

“Double Burpee Danger”

For Time:

48 Cal Row, 24 Burpee Box Jumps, 6 Burpee Bar Muscle-ups

42 Cal Row, 21 Burpee Box Jumps, 6 Burpee Bar Muscle-ups

36 Cal Row, 18 Burpee Box Jumps, 6 Burpee Bar Muscle-ups

30 Cal Row, 15 Burpee Box Jumps, 6 Burpee Bar Muscle-ups

24 Cal Row, 12 Burpee Box Jumps, 6 Burpee Bar Muscle-ups

18 Cal Row, 9 Burpee Box Jumps, 6 Burpee Bar Muscle-ups

12 Cal Row, 6 Burpee Box Jumps, 6 Burpee Bar Muscle-ups

6 Cal Row, 3 Burpee Box Jumps, 6 Burpee Bar Muscle-ups

Buy out:

100 Cal Machine, 100 T2B

(Can be working on both at the same time)
SUBS

Row Calories

Same on Bikes

Burpee Box Jumps:

Scale Box Height

Burpee Box Step-ups

6 Burpee Bar Muscle-ups:

10 Push-up/Burpee Pull-ups

12 Push-up/Burpee 2 Target